But if you're looking for a night of sound sleep and to maximize growth and repair, knowing the proper supplements and when to take them is vital. Magnesium, tryptophan, omega-3s, and vitamin B6 are all awesome additions to your nightly routine to help relax the body and lull you into the best sleep of your life.
Since many vitamins provide your body with energy, you may be better off taking your multivitamin earlier in the day to promote good sleep. However, as long as you don't have trouble sleeping, it's better to take a multivitamin at night than to not take one at all.
It depends on the kind of vitamin and what your healthcare professional says. Water-soluble vitamins (like B vitamins) and most minerals can be taken anytime of day, while fat-soluble vitamins (vitamins A, E, D, K) need to be taken with a meal, either dinner or breakfast, to be absorbed properly.
While Vitamin D can be taken at any time of day, taking your supplement at the same time daily may help you develop a consistent habit of taking it. For some people, this means taking it with their breakfast in the morning, after brushing their teeth, or in the evening before bed.
Do not add too much vitamin C at the same time but should be divided into 3-4 times Drink/day at different times Avoid taking vitamin C at night before going to bed, because it can cause stimulation, excitement leading to insomnia.
Vitamin B12
According to health experts at Click Pharmacy, as a general rule of thumb, take your B vitamins in the morning or with a meal. Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
Overall, vitamin C is a water soluble vitamin that does not have sedating or stimulating effects on energy levels in the body. So that means you can truly take vitamin C any time of day without worrying about disrupting your sleep.
Taking a Multivitamin Before Bed
Taking vitamins before bed may cause heartburn or general upset stomach. Stress Tab vitamins contain iron, so if you are going to take them before bed, make sure you store them out of the reach of children during the day.
For most of your supplements—including your daily multivitamin—you should take them with your largest meal of the day, such as lunch or dinner. Ideally, the meal should contain some fat (think fatty fish, avocado, eggs, or nuts) to allow optimal absorption of the fat-soluble vitamins.
Combining multiple supplements or taking higher-than-recommended doses can increase the risk that they can cause harm, said Kitchin. "You really can't get toxic doses of nutrients through food, but you can absolutely get toxic doses through supplements," Kitchin said.
Using it before bed is safer and has far more beauty advantages; thus, we recommend you use it at night, before hitting the sack. Adding a vitamin C serum to your nighttime routine with just a couple of drops to your face should suffice. Tap it on your skin using your fingertips and leave it on overnight.
B Complex Vitamins
I would discourage people from taking a B complex and instead get it from food sources. Especially since taking one before bed can keep you awake.
The time of day can also make a difference in getting the most out of your vitamin or mineral supplement. Vitamins that may be better when taken in the morning include: Certain B vitamins. Vitamin C.
As this article makes clear, some multivitamins are just fine to take at night. But you'll want to make sure that your multivitamin is high quality and contains exactly what you're looking for. If your multivitamin contains magnesium, or if it's addressing certain vitamin deficiencies, it may even enhance your sleep!
Consumption of Zinc helps to have less wake-ups in the night. It is an excellent & safe sleep aid; and also has a calming & antidepressant effect. Along with helping to regulate sleep, Zinc has shown to improve the vividness of dreams.
With a meal: Vitamin D is a fat-soluble vitamin. This means it does not dissolve in water. Your body absorbs Vitamin D better when it is consumed with healthy fats, such as avocados, nuts, eggs, and seeds. Taking your supplement with breakfast or lunch is recommended, or you can even take it with an afternoon snack.
It has been found that the vitamin works directly on the brain to help induce sleep. Vitamin B12 benefits have been demonstrated to help patients with sleep disorders, such as insomnia, who have difficulty falling asleep. It has also been shown to improve sleep in healthy individuals depending on the dose that is used.
Yes, taking vitamin B12 supplements can make you fall asleep and stay asleep due to the production of melatonin. Melatonin is responsible for inducing sleep as it works on the pineal gland.
“Take water-soluble vitamins on an empty stomach with a glass of water,” recommends Dr. Perez-Gallardo. And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it won't affect your sleep.
Depending on the vitamin, timing may be important in order to provide your body with the maximum benefits. In the case of a B vitamin complex, it's a versatile family of water-soluble vitamins that you can choose to incorporate morning, noon, or night.
Taking vitamin B-12 with vitamin C might reduce the available amount of vitamin B-12 in your body. To avoid this interaction, take vitamin C two or more hours after taking a vitamin B-12 supplement.
Hence, one must pay attention on how you have them. While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them empty stomach. An ideal way would be to take your supplement first thing in the morning, 30-45 minutes before your meal.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].